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I’ve got fat located in the area of my body where my arm meets my shoulder, and I can’t get rid of it.  Are there any exercises in particular that would help improve that? Or what about any spot reducing supplements?

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Christopher Warden:  It's ironic that you ask the question about “spot reducing supplements” because the mantra commonly uttered from trainers to clients is that "there's no such thing as spot reduction." 

On the contrary, a study published in 2005* indicated that a topical cream containing Glycyrrhetinic acid (found in licorice) led to a significant reduction of subcutaneous fat in upon application.

Now, before you race out to buy tubs of this cream, remember that “significant” results in a controlled laboratory setting don’t necessarily translate to practical results in the real world – in other words there are much better ways for you to lose excess fat. 

Are there specific exercises that can help you “firm up” the area just above your armpit?  Sure.  Assuming that your skin hasn’t lost all of it’s elasticity and is capable of returning to it’s prior condition, exercises that will strengthen your back, shoulders and chest will do the trick.

For the shoulders:  Do reverse flys; lateral raises; neutral grip face-pulls and overhead dumbbell presses.  These movements will not only help to firm up and fill out the shoulders, but they’ll also enhance your posture.  (Why’s posture important?  Speaking only  in terms related to your question, that excess fat you see could simply be “bunched up” skin resulting from of rounded shoulders associated with poor posture.)

For the back:  Seated, low cable rows; reverse grip lat pulldowns; bent-over rows and pull-ups.  These are great for well-rounded back strength and, well, they’ll help to improve (or maintain) that posture-thing I referred to above.

For the chest:  Pushup variations, dumbbell or barbell presses, cable flys. . . to fill out that chest, of course.

There you have it -- 12 different exercises that you can include in your workouts (not all at once) to help firm up that hard-to-reach chest-arm-armpit region.  Couple these exercises with a sound nutrition plan and your fat will melt away, revealing the firm muscle underneath.

*Study: Armanini, D, Nacamulli D, Francini-Pesenti F, Battagin G, Ragazzi E, Fiore C. Glycyrrhetinic acid, the active principle of licorice, can reduce the thickness of subcutaneous thigh fat through topical application.  Steroids.  2005 Jul; 70 (8):538-42.  Epub 2005 Apr 12.

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Christopher “Doctor” Warden, CSCS traded in his lab coat, latex gloves and microscope in the late 90's as part of a transformation from pencil-necked geek to, well, freakishly strong not-so-pencil necked geek. 

His ability to understand and teach the technical aspects of fitness, coupled with his passion and intuitive sense -- hey, are we sure this guy's not Spiderman? -- have made him one of the most coveted trainers in NYC. 
 

When he’s not busy studying, writing or transforming client physiques, Christopher loves traveling, snowboarding and chillin’ with his family and friends.  You can learn more about him and his training insights by visiting his fitness and self-empowerment blog.